Mindful Movement

Sheila Patel, MD

Medical Director, Chopra Center for Wellbeing

Mind-Body Medical Group

Carlsbad, CA

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Essential components of a complete fitness program:

Flexibility Strength Cardio

Perform appropriate exercises for maintaining or achieving balance

EXERCISE/MINDFUL MOVEMENT

Vata Pacifying ExerciseEnjoy grounding and slower-paced exercises

Tai chi, yoga, walking, short hikes, light bicycling

Enjoy medium-paced exercises - avoid overheating:

Swimming, skiing, biking, brisk walking or jogging, outdoor activities

Avoid being overly competitive

Pitta Pacifying Exercise

Kapha Pacifying Exercise

Running, aerobics, dance, rowing, active yoga, weight training

Get the blood flowing and the energy moving!

YOGA (UNION)

Realizing our divine nature and

full human potential

Yoga Sutras of Patanjali--?200

bc

Eightfold path to better living

Physical and mental well-being

YOGA

PHYSICAL EFFECTS--increases flexibility, strengthens muscles, improves circulation and

posture, increased lung capacity

EFFECTS NEUROCHEMISTRY--melatonin, dopamine, cortisol, GABA

EFFECTS GENE EXPRESSION—new studies

DECREASES ANXIETY/DEPRESSION

ACCESSING SPIRIT WHEN DONE MINDFULLY

“Specific components of yoga may affect cognitive, emotional, behavioral, and autonomic output under stress

through an emphasis on interoception , resulting in physical and psychological health…facilitates bi-directional

feedback and integration between brain networks and input from somatosensory, viscerosensory and

chemosensory (interoceptive processes)…optimizes self-regulation”

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Yoga & Breathing for Doshas

Vata

YOGA: BREATHING TECHNIQUES:

• Slow paced

• Gentle, grounding

• Yin, hatha, restorative

• Relaxing and calming

• Alternate Nostril Breathing –Nadi Shodhana

• Medium paced

• Strength building

• Ashtanga, Iyengar

• Cooling and soothing

• Ocean breath - Ujayi

• Sitali

• Faster paced

• Invigorating

• Hot yoga, vinyasa flow

• Energizing

• Bellow’s breath - Bhastrika

Pitta

Kapha

Nature’s Rhythms—nature’s movement

• Nature moves in recurring cycles of rest and activity

• Harmonizing our internal rhythms with those of nature improves daily self renewal

• Rhythms of Nature include:

– Circadian Rhythm - 24 hour cycle of night and day

– Seasonal Rhythm - 12 month cycle of the earth around the sun

– Lunar Rhythm - Monthly cycle of the moon around the earth

– Tidal Rhythm - Gravitational influence of the moon on water

– Celestial Rhythm – Influence of planetary cycles

– Basis of Vedic Astrology/Jyotish

Ayurvedic Circadian RhythmThe Movement of the Doshas

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ARISING: 6 TO 8 A.M.

•Awaken without alarm clock ~ 6am

•Oil pulling/Brush teeth/clean tongue

•Neti and nasya

•Drink a glass of warm water

•Empty bowels/bladder

•Perform flexibility exercises

•Meditate/Pranayama

•Perform strength/cardio exercise

•Oil massage/bathe

•Eat breakfast with awareness

•Perform morning work/activity

LUNCH: NOON TO 1 P.M.

•Eat lunch (largest meal of the day)

12pm-1pm

•Sit quietly for five minutes after eating

•Walk to aid digestion (5 to 15 minutes)

•Perform afternoon work/activity

•Meditation/pranayam in late afternoon

DINNER: 6 TO 7 P.M.

•Eat dinner (light to moderate) ~ 6pm-7pm

•Sit quietly for five minutes after eating

•Walk to aid digestion (5 to 15 minutes)

Kapha season

Late winter, spring, & early summer

Seasonal Cycles—Movement of Earth around the Sun

Pitta season

Midsummer through early autumn

Vata season

Late autumn through winter

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Mindful Movement Through Life

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That person who always eats wholesome food, enjoys a regular

lifestyle, remains unattached to the objects of the senses, gives

and forgives, loves truth, and serves others, is without disease

Vagbhata Sutrasthana

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